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  1. #1
    Registered User nkingy2003's Avatar
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    50 sit ups per day! Enough to get you rock hard abs???

    What is the best way to get rock hard abs? Do you train them every day by doing a certain number of push ups. If you do then how many sit ups do you need to do? 50? 100?. Or do you train them like all your other muscles. The only problem I have is i can only do sit ups or crunches but no weighted exercises as i dont have the facilities.
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  2. #2
    Registered User MCanavan6's Avatar
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    Originally Posted by nkingy2003 View Post
    What is the best way to get rock hard abs? Do you train them every day by doing a certain number of push ups. If you do then how many sit ups do you need to do? 50? 100?. Or do you train them like all your other muscles. The only problem I have is i can only do sit ups or crunches but no weighted exercises as i dont have the facilities.
    You need to do 12-15 rep weighted situps in order for them to be big, high rep non weighted situps wont make them much bigger but it will tone them. I'd buy a 25lb plate or heavier and do weighted situps.
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  3. #3
    Registered User nkingy2003's Avatar
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    When you do weighted situps do you just put the plate on your chest and do the situps?
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    Registered User TrueWarrior1's Avatar
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    tone = myth

    grow or dont grow, thats all they know.
    train them twice a week. i do stay mcquays routine..mainly cos his abs are sick
    feel that sting big boy? thats pride ****ing with ya.

    i give negs out like candy.
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    Registered User MCanavan6's Avatar
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    Originally Posted by nkingy2003 View Post
    When you do weighted situps do you just put the plate on your chest and do the situps?
    Put it on your chest up towards your head and do a sit up, make sure you hold the plate.
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  6. #6
    Registered User RaferAlston26's Avatar
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    Sit ups.. *cringe*.. Sit ups work your hip flexors more then your abdominals.

    Exercises that are sufficient for hypertrophy: Crunches, V-Sit, reverse crunch, and crunch with a twist activates atleast 60% of ones abdominal maximum capacity (and a high of 75%) which is good enough for hypertrophy.

    Some said 2-3 times a week that's pretty good. Just use weighted exercises but I'm not a huge fan of sit ups. Again, it requires you to use your hip flexors a lot more then your abdominals. Things like cable crunches, weighted leg raises, weighted oblique crunches, etc are all good.

    Terrell Owens trains his abs once a week and he has awesome abs. George St. Pierre uses an ab circuit (with non-weighted and weighted ab exercises in them). There are a ton of ways to approach your abs. Hell, this guy who's on most mens magazines (he gets hired alot) only does 2 exercises for his abs. He attributes a lot of his abs to regular weight training.
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  7. #7
    Registered User nkingy2003's Avatar
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    So crunches are good and situps are not so good? what about leg raises to help work your lower abs?
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    Registered User pitts s2's Avatar
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    the best ab routine i do is get a chin-up bar, hold it and while you are off the ground bring your knees to your chest. I do 3sets of 15- 20 reps. Burns like CRAZY!!!!
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  9. #9
    Registered User RaferAlston26's Avatar
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    Originally Posted by nkingy2003 View Post
    So crunches are good and situps are not so good? what about leg raises to help work your lower abs?
    They use too much hip flexors too. Don't get me wrong weighted sit ups and weighted leg raises are excellent ab exercises but they'll work your hip flexors more. You definitely should incorporate both. I mean the men from the past used just those two exercises and had great abs so yes incorporate those two but incorporate other ab exercises also. The best lower ab exercise is the reverse crunch from what I've read.

    Everything I'm saying to you is not from experience but from research done by myself.
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  10. #10
    Keto FTMFW! Uriel_da_man's Avatar
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    Treadmill.
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  11. #11
    Registered User alucidinterval's Avatar
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    Originally Posted by Uriel_da_man View Post
    Treadmill.
    seconded. you wont have abs unless you have low bodyfat. another good way to build your entire core is doing heavy squats without a belt.
    Anyone can be ripped at 160 pounds. It's not impressive, its called being skinny.
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